Hi everyone,I have been stuck on my dead lift max since May at 345lbs. When I attempt 350 I can't even get it to start off the ground. The above link is my 345lb lift from Sundays wod, I would really appreciate and help with my form that will increase my numbers. I do notice that my butt starts to move first, is this killing the lift?

I did this post from my phone so I hope the link works, if it doesn't I will post again when I get home from work. Thanks in advance.

On a side note, I did Dianne last night before the workout to see where I am compared to before starting OPT programming and I shaved 1.5 minutes from my PR! I am sold on this site.

snatch-90/98/98/103 (pb on full squat snatch)bench - 172/182/187- didn't start with pinky on knurling. Arms were too short to get it off the rack. Started pinky in normal position and made the grip wider each time.power clean-162/172/182du's failed on the fouth set 2x before getting it.GHD- I didn't do the pace as I just started being able to do GHD without back pain. so I just did 60

2nds and 3rd sets of snatch (split) were sloppy, last one was fast and powerful, felt like I could do more. Was feeling double awesome about the DUs, but fell apart on the last set, kept running into the wall (less space than usual for DUs)

Snatch: 95,105(missed one),115,120(missed twice)Felt slow and rusty on these; been a long time. However, I feel stronger at these weights than before.Omni BP: 177x2x2x2PC: 155x3x3x3DU: Scaled to unbroken sets of 15, so I wouldn't be here for a week or two. Did 35 total every round. Improving, as I only tripped a couple of times each round. Here is a hilarious photo from my Sat. DUs - turtle neck in full effect:http://www.flickr.com/photos/crossfitportland/3923566068/GHD: all unbroken @ tempo.PWO: 40p/50c Sweet potato soup w/egg white protein.

Wes, sub amrap clap push ups and db anchored sit ups for bench and GHDPaul, i could not open the link, send to optimumtraining@shaw.caJoey, knurling IS the rough part but for remembering it, its the point where the knurling is removed and is equidistant from the mid point of the bar to help in balance when grippingmike d, welcome and thanksmartin, i'd suggest catching up to the program if you can asap...there are more benefits to maintaining it day to day as written for numerous reasons...then i can see how you can make it better...if you look back, there was approx 90-95% of trainees getting PB's in lifts days prior in the total, take a day off tomorrow and start with everyone on next day...then you can peak wiht everyone for 26th/27th and go forward from there!

Snatch: 65/75/80/85 *lift with the least amount of confidence so I tried to focus a lot on proper technique.Bench: 115(3)/125(3)/130(2) *worked on trying to use technique learned during barbell cert on the weekend.Power Clean: 85/95/105 *technique for last set a bit sketchyDUs: all 4 sets unbroken *felt awesome todayGHD Situps: rigged up a stability ball by a cable machine and hooked my feet under the leg pads for the lat pull. Not perfect but it worked for today.

A: 185#, 165#, 165#, 165# - What an odd day. My 1RM is 210#. Figured I would start with 185# and then move up. Finished the first round then something happened. Could not, for the life of me, get the bar to lock out overhead. Legs wouldn't explode, shoulders wouldn't catch. Frustraing. Went down in weight to complete workout. 165# w/ no problems.

B1: 215#, 215#, 215#B2: 205#, 205#, 205# - 205# is approx 80# of my 1RM. - 215# felt much better than I anticipated. Time perscription was no issue, but stayed at 215# for explosion.

C1: All unbrokenC2: No GHD, sub straight leg Sit-ups with arms locked out over head.Time: 11:00 even

- Body feels suprisingly slamed after this cycle. Today didn't feel that hard at the time, but man, I'm moving slow now.

Coach, Hannah's picture on the right side of the blog makes me smile every day. Awesome!

PTS if you pause the video where the bar reaches about knee level your back is completely flat and your chest is facing down, so your hips are extending then your chest is extending after that. I am pretty sure you want your hips and chest to extend at the same time.(at least that is what John welbourn told me about my snatching) And it appears you are pulling from the floor and not the hang high position. Just my two cents

Bwt - 145A. Squat Snatch - 115/135/135/145 (dropped each one from overhead and resetup, I hope that was ok) 145 felt the best out of all of themB1. AMRAP 30 sec clapping push-ups - 28/31/28B2. Power Clean - 185,185,185(dropped each time to practice perfect setup)C1. DU's - all unbroken C2. Anchored sit-ups with hands interlocked behind head. This last 3 day cycle I have felt great, focus was their especially yesterday w/ the sprints and my CTB felt great. PR'd in the DL and Squats on the total. My 1RM on squat snatch was 145 and today I did it 3 times. I have been playing around with working out at different times of the day when I get breaks inbetween class in an attempt to try and keep that element varied since I feel I can get into a habit of working out at the same time everyday and only being able to perform at my best at that time. Doesn't really work when you got a comp w/ an AM and PM WOD and I can only kill it in the AM.

Pat, I am no pro and its really hard to see with out an option to slow mo, but this weight looks light for you and I dont see you come to full extension. I beleive that because you are strong enough to EASILY manage the weight you are also able to manage the flaw in your form. Just my thoughts, please... someone correct me if im wrong. =)

Paul, As far as I know that untill about your knees you want to keep the same back angle as the starting position. If you go to the 16 second mark of your video , I see your hips shoot straight up puting the rest of the entire lift on your lower back. At around the 17-18 second mark you are almost 90 degerees. Just my thoughts.

I take sometimes 3g/day others 1-2 depends on how I feel. I feel that it helps with my recovery. If I am run down, I jack it up. But I use Krill oil. I find the Vit A a bit high in the Carlson's Cod Liver oil. If I have fish that day for a meal I do not take anymore.

Everything was feeling great, and then it fell apart on rep #2 of third set. Load is going up just fine, and feels more explosive than ever, but not receiving with confidence. Feeling better about these though. Concentarted on keeping bar close to body, and helped with explosivenes.

Had to do all 3 sets of B2 before all 3 sets of B1 (the hound pound does not have a bench yet, so I hit the globo).

B2. 152,162,172(2) - Started losing confidence with clean, and form out the window (again).

B1. 175, 2/195, 1/195

C1. 35,35,9,35,32,35C2. 15,15,15,(10,5)

GHDs done on "mini-GHD". definitely not legit, but I was defeated anyway. Need some major rest!!!!

Snatch 176/176/186(f1)/186(f1)176 felt good. 184 felt about the same, but kept losing it just a bit forward. could be i wasn't opening up my hips all the way or that the weight was already a little forward from the start. frustrating, but great as snatches, especially the 2nd pull, never felt so strong and natural.

B1 155,160,170(epic fail) (did Press as I had no bench, cleaned it up)B2 240,264(f1,got way too greedy),240 (easy,fast,explosive)

got greed on last set of press w/ jump, couldn't get a consistent grip when I was cleaning it up. dark didn't help. Got greedy again on 2nd set of pc's. Probably went more than 80% on 2nd set, 240 felt awesome.

C1- 1st(horrendous, lower legs ache/2nd(less fail than former, but still bad)/3rd(unbroken!)/4th(better than 2nd, but not great)C2- did 45# anchored situps, all sets unbroken and in accordance w/ cadence.

For my own notes - Worked today on slowing down the first pull and getting myself in a better position for the second pull... with that being said, I think I made some fixes, now I need to work on my catch...

PTS - your start position is pretty good except I see a little bit of rounding in the back, just tighten that up a bit... the first thing you do is raise your hips without keeping the same back angle. I would work on a slower pull off the ground and trying to maintain the same back angle until you reach the knee, this will put you in a better position for the second pull...

Paul - I would agree with Ryan, try to keep that back angle the same, it's not a great angle but it seems like the bar is coming away from you a bit because of this... Other than that, it looked good...

A1- 135 / 135 / 135 / 135 ... Last couple sets were much better than the first couple... Never really learned a good squat snatch so tried 2 keep the wt relatively light and work on the catch in the hole... Starting 2 feel a pinch better abt it...

B1- 225 / 225 / 225B2- 225 / 225 / 225 (kept it light enough for a good explosion up... Did a 7 count on the way down... Oops...)

C1- straight through unbroken... Worked on speed... Fastest set was 18sec...C2- unbroken...